Overnight Peanut and Pear Muesli
This delightful muesli is a tasty breakfast or snack option for those who live with diabetes, and also offers beneficial fibre, calcium, iron and folate. The peanut butter, oats and yogurt in this recipe provide the nutrition kick, and the cinnamon and ginger will delight the tastebuds. More tasty recipes can be found at www.peanutbureau.ca.
Makes 4 servings
1/2 cup (125 mL) dry large flake oats
2 tbsp (30 mL) wheat germ
2 cups (500 mL) plain, non-fat yogurt
3 tbsp (45 mL) smooth peanut butter
1/2 tsp (2 mL) ground cinnamon
1/4 tsp (1 mL) ground ginger
1 red pear, diced
3 tbsp (45 mL) unsalted dry-roasted peanuts, chopped
2 tbsp (30 mL) dried cranberries
1. Preheat the oven to 350°F (180°C). Spread the oats and wheat germ on a parchment paper-lined baking sheet. Toast for 5 to 7 minutes or until fragrant. Cool to room temperature. Oat mixture can be toasted ahead and stored in an airtight container for up to 1 week.
2. Stir the yogurt with the peanut butter until well combined. Stir in oat mixture, cinnamon, ginger and pear until well combined. Divide equally between 4 bowls and wrap tightly (or transfer to airtight portable containers). Reserve in the refrigerator overnight or up to 2 days.
3. Sprinkle with peanuts and cranberries just before serving.
Per serving (¼ recipe): 255 calories, 11 g fat, 2 g saturated fat, 3 mg cholesterol, 118 mg sodium, 29 g carbohydrates, 4 g fibre, 11 g sugars, 14 g protein. High source of fibre. Good source of calcium and iron. Source of folate.
• Replace the oats with one or a combination of grains such as spelt, rye or quinoa flakes that are available at most bulk and health food stores.
• If you prefer a sweetened yogurt, you can add honey to taste. Note that every 1 tsp (5 mL) of honey you add, will add 6 g of sugar per serving.
Next bone-healthy recipe: Apple Caflouti